Dumbbell Squat & Barbell Step Up to Shoulder Press Combo

This is a combination of exercises, DB Squat, Barbell Step Up and DB/Barbell Shoulder Press. See Below.

DB Squat to DB Shoulder Press

Stand with your feet slightly wider than hip-width apart, holding a pair of light dumbbells down by your sides.

Clean the dumbbells up to your shoulders so that one end of each dumbbell rests on top of each shoulder.

Balance the dumbbells on your shoulder by holding on to dumbbells with elbows facing forward. This will be your starting position.

Keeping your head facing forward, your back straight, and your chest high, squat down by bending your hips back while allowing knees to come forward slightly, keeping your back straight and knees pointed in the same direction as your feet. Descend until your thighs are at parallel, or just past parallel to floor.

To return to the starting position, extend your knees and hips until your legs are straight.

On the way up, extend your arms above your head

Repeat for the recommended number of reps.

Barbell Step Up to Barbell Shoulder Press

Stand up straight while holding a barbell in front of you at your collarbone and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position.

Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.

As you ascend, press the barbell over your head.

Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Control the barbell on the way down, returning to the original standing position by placing the right foot of to next to the left foot on the initial position.

Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Variations: Just like lunges, this exercise can also be performed by alternating between the right and the left leg every time until all repetitions have been performed for both legs. Also, dumbbells can be used. Beginners can start with only the bodyweight, especially if they have balance issues.

Never Eat Cold Food Again!

Join the Chicken Pound!

Get your protein prepared, cooked and delivered to your door for a fraction of the time and cost!
Enter my code Nikki10 for 10% off of your order! Click to Learn More!

1,2,3 FRÉ!

FRÉ Skin Care is the first skin care line formulated for women who sweat.
FRÉ is made with Argania Active Complex, a unique blend of organic Argan oil, Argan leaf water extract and Argan stem cells.
Get your own 3 piece kit here: Get FRÉ!.
Enter my code NG for 15% off your purchase.
FRE is 100% vegan, cruelty-free, and an Argan Tree is planted for every set sold to empower women who harvest Argan in Morocco to fight deforestation!